Muay Thai Horizontal Elbow
Quick Information
Category
Combat Sports
Difficulty
Intermediate
Equipment
Hand Wraps, Boxing Gloves, Heavy Bag
Primary muscle group
Obliques, Deltoids
Secondary muscle groups
Latissimus Dorsi, Triceps Brachii, Gluteals
Movement pattern
Close-Range Elbow Strike
Training goal
Skill Acquisition
Sport
Muay Thai, Kickboxing, MMA
Overview
Purpose. Deliver a short, hard strike at a range too close for punching, using the elbow point as the contact surface.
How it fits the system. The primary elbow strike of the Muay Thai material in the Combat Sports section. Related work in the library: Muay Thai Downward Elbow and Krav Maga Elbow Strikes.
Primary muscles
Obliques, Deltoids
Secondary muscles
Latissimus Dorsi, Triceps Brachii, Gluteals
Movement pattern
Close-Range Elbow Strike
Equipment
Hand Wraps, Boxing Gloves, Heavy Bag
Difficulty
Intermediate
How to Perform
- Close the distance so the opponent is inside punching range.
- Rotate the hip and shoulder and bring the elbow across on a horizontal path.
- Strike with the point of the elbow, keeping the hand relaxed and close to the shoulder.
- Recover the arm to the guard and either clinch or exit.
Coaching Cues
- “Strike with the point, not the forearm.”
- “Keep the hand near your own shoulder.”
- “Rotate; do not swing the arm.”
Common Mistakes
- Reaching with the arm from long range, where the elbow cannot land.
- Leaving the hand out wide after the strike, which opens the head.
Progressions & Regressions
Progressions
Add it behind punches, then off a slip, then from the clinch.
Regressions
Rehearse the rotation slowly on a bag with no contact from the elbow point.
When to Use It
When to use
Technical rounds, pad rounds and bag rounds in a Muay Thai session.
When not to use
Shin, hip or groin injury, or unresolved lower-limb pain.
Programming
3–5 rounds of 3 minutes, 10–20 repetitions per side per round.
Popular
Popular Articles
